Leg press on glute workout day?
The LEG PRESS is undoubtedly one of the most popular machines in weight training. Studies show that the leg press promotes hypertrophy not only in the quadriceps, but also in the adductors, hamstrings, and especially the glutes.
Proper leg press recruits the glutes
Yes! To many people’s surprise, when performed correctly and through a full range of motion, the LEG PRESS PRIMARILY RECRUITS THE GLUTES! ️
At gyms, it’s common to find two types of leg press machines: horizontal and 45-degree. The correct position for using them is to sit on the seat with your back fully against the backrest and your feet firmly on the platform, never lifting your heels!
Correct positioning
“BUT WHAT ABOUT FOOT POSITIONING ON THE LEG PRESS PLATFORM? DOES IT EMPHASIZE ‘THIS’ OR ‘THAT’ MUSCLE MORE? THE INFLUENCE IS MINIMAL, almost negligible!
So, what is the correct foot position? Each person is born with a certain angle of rotation of the femoral neck, which can be retroversion, neutral, or anteversion. Therefore, the instructor should observe how far each person should angle their toes outward so that THE MECHANICAL LINE OF MOVEMENT IS MAINTAINED.
We should always aim for the greatest possible range of motion to stimulate hypertrophy! Final considerations: – NEVER cheat by putting your hands on your knees to complete the movement… CONTROL YOUR EGO… and use a weight you can handle… – As a precaution: Use the machine’s safety stop!
How to perform the leg press correctly
Keep your back fully supported: It’s important to keep your entire back firmly supported against the back of the machine. Also, relax your neck to avoid straining your cervical spine and protect your back while performing the movement.
Bend your legs slowly: When returning to the starting position, carefully bend your legs and let the weight come down. Try to lower it as far as possible, but avoid excessive pelvic retroversion!
Avoid fully extending your legs: Fully extending the joint at the top of each repetition simultaneously reduces tension on the quadriceps and increases stress on the knees.
Don’t make sudden movements: It is better to work slowly and steadily, moving the platform up and down without jerking!
